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CrossFit Training in Eagle River, Alaska

CrossFit Iron Refined

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Friday’s WOD – January 15, 2016

WOD A

Four sets of:

Romanian Deadlift x 6-8 reps @ 3011
Russian Step-Ups x 8-10 reps each leg
Wall Walks x 2-4

Partner WOD Friday

Each partner must complete the following ladder. Both athletes can be working at the same time but at least one team members must be working at all times.

200 Single-unders

10 Power Cleans (155/105)
10 Front Squats
50 Sit-ups

8 Power Cleans
8 Front Squats
40 Sit-ups

6 Power Cleans
6 Front Squats
30 Sit-ups

4 Power Cleans
4 Front Squats
20 Sit-ups

2 Power Cleans
2 Front Squats
10 Sit-ups

200 Single-unders

Crossfit Iron Refined
10901 Mausel Street #103
Eagle River, AK 99577
PH: (907) 223-3854

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My husband and I were in town visiting family and had a great time working out at Iron Refined! The coaches were knowledgeable and friendly and we felt very welcomed. The new facility was great and we will definitely be back next time we are in town!

Mallory Kucko

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